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…Craig has allowed me to share one of the workouts with you, so let’s get straight to it.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. They’ve even been put together in one circuit in this latest and greatest fat burning program (you’ll see them from 2B-2D).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Have an amazing week,
-Nigel

PS. Don’t just take my word for it, check out these success stories…

“I just did workout B and it is one of the toughest TT workouts
I’ve ever done. My legs are still burning more than 2 hours later!
The 25 per side Bulgarian Split Squats followed by the 3 high rep
ab exercises was so hard, and then that 3rd superset w/2 high rep
burning leg exercises was crazy to get through. I’m proud to say I
did each and every rep.” – Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you
haven’t already) or continue utilizing CB’s workouts. Kicked my
butt, but really loved it. Tough, tough, tough…” – Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired
up with the first couple of circuits and that very difficult push-up
test. Then finished off with the Meathead grinder circuit for the
shoulders and arms. Haven’t done 21’s in years Great Pump! To
anyone in the TT contest, this would make a great last months
workout to put the finishing touches on your physique come contest
entry time.” – John McGovern

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